You can easily increase nutrition and trim the fat in many of your favorite recipes by using the healthier alternatives listed below. Cooking Instead of Try
1 cup cream - 1 cup evaporated skim milk
Cream to thicken soups - Pureed Vegetables or potatoes
Oil base for marinade - Citrus juice. Flavored vinegar
Stick Margarine - Small amount of olive oil or canola oil. Broth
2 oz. mild cheddar cheese - 1 oz. reduced fat sharp or extra-sharp cheddar cheese
High-fat sauces for meat/poultry- Vegetable puree (blend steamed broccoli, sautéed onion, garlic, salt and pepper). Fruit salsa
Wine - Broth. Apple juice
White rice - Brown rice. Bulghur. Kasha. Quinoa. Whole wheat couscous
Bread crumbs - Toasted wheat germ. Whole wheat bread crumbs
Ground meat - Ground Turkey breast. Less meat + finely chopped vegetables. Crumbled tofu, tempeh or textured vegetable protein (soy crumbles). Beans Baking Instead of Try
½ cup Butter or margarine - ¼ cup applesauce(or prune puree) + ¼ cup canola oil, butter or margarine
1 egg - 2 egg whites. ¼ cup liquid egg substitute.
Sweetened condensed milk - Lowfat/nonfat sweetened condensed milk
Evaporated milk - Evaporated skim milk
1 cup all-purpose flour - 1 cup finely milled whole wheat flour. 1cup “white” whole wheat flour. 7/8 cup all-purpose flour + 2 tbsp. soy flour.
Pastry pie crust - Phyllo crust (use nonstick cooking spray between layers). Graham cracker crust.
1 oz. unsweetened baking chocolate - 3-4 tbsp. cocoa powder + 1 tbsp. oil + 1 tbsp. sugar (for frosting or sauces). ¼ cup cocoa (for cakes or cookies)
1 cup chocolate chips - ½ cup mini chocolate chips. Chopped nuts. Chopped dried fruits such as cranberries, raisins, apricots, cherries (for quick breads and muffins).
Fudge sauce - Chocolate Syrup
Frosting - Sliced fresh fruit. Pureed fruit. Light dusting of powdered sugar source AICR
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